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Bread for Life Diet

Description:

The antithesis of the low-carb diet, this unusual diet allows 12 slices of light bread per day for women, and 16 slices for men. Raz’s premise is that bread satisfies and comforts your body, and makes your brain release serotonin, a pleasure hormone. Eating any carbohydrate will increase the brain’s serotonin levels, which is particularly important for women, who have lower serotonin levels than men and are more prone to depression.

breadSugar-laden foods like cake and candy cause serotonin levels to rise the fastest. The problem is that just a short time after eating these foods you will experience an extreme drop in serotonin levels, a phenomenon that makes you crave even more sugary foods. On the other hand, bread raises serotonin levels and keeps them high for several hours. If you eat bread every few hours, you constantly feel calm, full, and satisfied. Raz believes that high-protein diets never work long-term because they create low levels of serotonin, making you feel anxious and depressed.

The Bread for Life Diet has two phases. Phase One lasts only three days; Phase Two varies depending on how much weight you need to lose.

BREAD FOR LIFE DIET PHASE ONE

In Phase One, you do not count calories and you choose from the foods you like. You limit fruit to one a day, and olive or canola oil to three tablespoons a day. You can eat lean meat or fish in unlimited amounts, but only three times a week with vegetables. Your meat meals must not contain bread or other carbohydrates. You can eat before bedtime or any time you want, but you must eat every three to four hours. You must eat your full allotment of bread.

BREAD FOR LIFE DIET PHASE TWO

Keep each meal small so you do not raise your insulin levels. If you eat very early in the day, have up to six meals. If you do not get hungry in the afternoon, you can wait four to five hours between meals.

See: Raz, Olga (RD). Bread for Life (New York: Stewart, Tabori and Chang), 2005.

Created: 2005

Categories: One Food, Glycemic Index

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Meetings: No

Books: Yes

Sample Menu:

Sample Phase One Daily Menu

 

Meal 1 (8 to 10 a.m.) – Sandwich with two slices light bread, a thin layer of low-fat cottage cheese, and slices of tomato and pepper (Coffee)

 

Meal 2 (11 a.m. to 1 p.m.) – Sandwich with two slices light bread, two slices turkey, mustard, lettuce, and tomato

 
Meal 3 (2 to 4 p.m.) – Bowl of vegetable soup and two slices light bread
 
Meal 4 (5 to 7 p.m.) – Sandwich with two slices light bread, two slices low-fat Swiss cheese, bowl of raw or steamed vegetables
 
Meal 5 (8 to 10 p.m.) – Sandwich with two slices light bread, scrambled egg, and vegetables
 
Meal 6 (11 p.m. or later) – One cup artificially sweetened low-fat yogurt or a serving of fruit, or one slice light bread with thin spread

 

 

 

Sample Phase Two Daily Menu

Meal 1 (7 to 10 a.m.) – Sandwich with two slices light bread, a thin layer of low-fat cottage cheese, avocado, or tahini, and slices of tomato and pepper (Coffee)

Meal 2 (10 a.m. to 1 p.m.) – Sandwich with two slices light bread, one slice turkey and mustard; salad with tomatoes, cucumbers, and sweet pepper mixed with a little olive oil and spices OR tuna salad with lettuce, tomatoes, onions, carrots, and cucumbers

 

Meal 3 (2 to 5 p.m.) – Sandwich with two slices light bread, avocado, and vegetables OR vegetable soup and two zucchini stuffed with rice and stir-fried vegetables

 

Meal 4 (5 to 8 p.m.) – One grilled chicken breast with mixed salad OR Chinese stir-fried chicken and vegetables OR one cup low-fat dairy product with radishes and cucumbers

 

Meal 5 (8 to 11 p.m.) – Two slices light bread with one fried egg, and tomato, red onion, and basil salad OR one cup cooked pasta with tomato sauce, cabbage salad with a little olive oil and spices OR one serving fruit OR one to two slices light bread with thin spread

 

Meal 6 (11 p.m. or later) – One or two slices light bread with thin spread OR one serving fruit

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